CFE:

MOB

DYNWU

WOD:

4 by 800m 

Between Each Run Complete

15 KB SDHP

15 KBS

16 Alt Lunge w KB

CF:

MOB

DYNWU

A. Bench Press

10 @ 60%/ 10 @ 70%/ 10 @ 70%/ 10 @ 70%

B. 3 RFT. 9M CAP.

8 HSPU

16 Banded DL (185/135)

8 Alt Wgtd Pistols (53/35)

C. Speed Work:

3 Rounds:

6 by 50m. All Out! On Straight Away, Sprint 50m. Turn and go 6 times. Score Fastest Round.

4M Rest between Rounds (Do NOT shorten the Rest Period)

After last set of 6 by 50m, Rest 4M and then Sprint 400 for Time.

CFE:

MOB

DYNWU

WOD:

2 by 400m

2 by 500m Row

2 by 400m

2 by 500m Row

1M Rest after Each

CF:

MOB

DYNWU

A.

Back Squat

1 by 10 @ 60%/1 by 8 @ 65%/ 1 by 6 @70%/ 1 by 6 @ 75%/ 1 by 6 @ 80%

Front Squat

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 75%

B. 12M AMRAP

12 Front Rack Alt Walking Lunges (95/65)

6 Burpee to T2B

12 Box Jumps (24/20)

C. $$ Core Cash Out $$

Optional: For Quality: 3 Rounds:

15 GHD

15 Hip Ext

15 Reverse Hypers

150 All Out Row or 15s on AirDyne

CFE:

MOB

DYNWU

WOD: “FGB” 

OHS

Row

Jump Rope

Row

Box Jump/Step Up

CF:

MOB

DYNWU

A. Flexibility:

15 Sit Up to Pike Reach

1M Super Couch Each Side

3- 10s Skin the Cat Hold (Thru the Hole) or 1- 30s Hold

B. Oly:

Hi Hang Snatch

For Quality. 5 by 2.

 

1 Lo Hang Snatch + 1 Full Snatch

8 by 1. Increase Load Each Set but Work to No more than 75%. 

C. Met Con: On a Running Clock

6M to Complete 100 WB (20/14) 

2M to Complete 100 Abmat SU

2M to Complete 100 Dbl Unders

4M to Complete 8 Muscle Ups (Rings or Bar) 

*** Clock is Set to 14M and Coach will tell you when to Alternate. Have next Station Ready. No Rest. If you Complete one Movement Early you may Not move to the next Movement until the allotted time has expired for the prior Movement. 

** Score Total Reps Completed in Allotted Time

* Attempt Muscle Ups Assisted on Bar if Needed. If MUp is Unobtainable then Replace 8 Mup with 40 CTB PU.

CFE:

MOB

DYNWU

10K TT

CF:

MOB

DYNWU

GWOD: 5 Attempts at Handstand Walk for Max Distance

LV1-2: Hold Wall Pike Position. 5 by 10s

LV3: Handstand Hold. 5 by 20s

WOD:

5 RFT:

20 KB Hand to Hand Swing (53/35)

20 KB Russian Swing (53/35)

20 KB SDHP (53/35)

20 Pullups

200m Run

CF:

MOB

DYNWU

A. Clean Pull

Increase Load. 8 by 2.

1st/2nd Pull

B. Clean and Jerk

4 by 6 @ 65%

C. 3 RFT:

100 DU

400m All Out Sprint

Rest 30s.

LV1-2: Complete 25-50 DU and Row 250m then Run 400m

CFE:

MOB

DYNWU

WOD:

1600m

*Stop Every 200m to Complete 10 Air Squats, 10 Hollow Rock, 10 Pushups

Then Complete with NO Stops

1600m 

CF:

MOB

DYNWU

A. Back Squat

1 by 10 @ 60%/ 1by 8 @ 65%/ 1 by 8 @ 70%/ 1 by 8 @ 75%

B. Front Squat

1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 70%/ 1 by 5 @ 70%

C. For Time:

800m Run or Row Buy In

21-15-9

Ring Dips

MBC (20/14)

5 Rope Climbs

D. $$ Optional $$

30 MB GHD

15 Vups

30 Russian Twists

15 Hip Ext

2M Side Split Hold

Foam Roll